M&S Writers

M&S Writers
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M&S writers is a collection of all the other writers that have published content on Muscle and Strength.

M&S Writers is a collection of all the other writers on Muscle and Strength!

M&S Writers's Content

Top Fitness Model David Kimmerle
David was fat, broke, depressed, single and confused. Now he is one of the top fitness models in the industry. Find out how he completely turned his life around and got ripped.
122.6K Reads 19 Comments
Kara Harding
Bikini competitor Kara Harding discusses her new found passion for fitness, and explains how she uses weight training and cardio to sculp a perfect body.
7.4K Reads 2 Comments
Erick Ruiz Salgado
Physique competitor and model shares his training, diet and cardio secrets, and talks about his passion for helping you achieve your dream six pack.
14.7K Reads 4 Comments
Holly Bricken
Holly is a competitive half marathon runner and NPC bikini competitor as well as an Optimum Nutrition sponsored athlete.
34.9K Reads 3 Comments
Sarah Varno
A passion for fitness and athletics, Sarah discusses the training, cardio and eating approaches that have allowed her to maintain an amazing physique.
30K Reads 0 Comments
Damion Yates
Want to get diced and jacked? In this interview natural physique freak Damion Yates tells you how to eat and train to look your best.
8.3K Reads 2 Comments
Tim Reynolds
Using the combination of intense training sessions and a precision diet, Tim Reynolds is able to stay ripped at 51! Learn his secrets to success in this interview...
8.8K Reads 2 Comments
Matthijs Klein
Teen bodybuilder Matthijs Klein is already a beast! In this interview he details the training and eating plan that helped him to maximize his progress.
10.3K Reads 2 Comments
Shirtless muscular man dong dumbbell bicep curls.
Eight of the best natural bodybuilders and fitness models in the world share their nutrition tips, cutting diet secrets and detailed meal plans. Learn from the experts in the business!
950.7K Reads 26 Comments
Minsoo Go
Bikini competitor and model with a passion for inspiring women. Learn about her roots, and how Minsoo overcame a cultural stigma of beauty.
18K Reads 4 Comments
Rick Ryan
Bodybuilder Rick Ryan is proof that you can have an amazing physique well into your 50's. Lean how Rick approaches training, nutrition and cardio.
11.6K Reads 1 Comment
Rashidat Owe
Once featured in a Muscle & Strength transformation story, Rashidat Owe has started a new chapter in her life and is now a fitness model. Learn more about her story.
13.1K Reads 3 Comments
Olly Foster
Olly Foster is a top personal trainer in the UK and a fitness model who has landed 6 magazine covers. Find out how he stays in shape all year round.
25.5K Reads 0 Comments
Scotty Lindsey
Scotty Lindsey is an ex-arena football player turned fitness model. In 2010 he won the TKO Male Model of the Year award.
8.3K Reads 1 Comment
Bry Jensen
Bry Jensen didn't let a lung condition stop her, nor her skinny-fat body type! Find out how she made amazing changes to her body in only 2 years.
28K Reads 7 Comments
Fitness Super Model Lauren Frahn
Lauren Frahn is a Labrada Nutrition sponsored athlete and a highly motivated fitness fanatic with a passion for motivating others.
19.4K Reads 1 Comment
Learn How To Deadlift Using Correct Technique!
Learn how to deadlift with correct technique. This article provides information on how to choose between conventional and sumo deadlifts based on body type.
237.6K Reads 48 Comments
Marzia Prince
Marzia is one of the hottest names in the fitness industry. In this interview with M&S she details her workout, diet and supplementation approach.
44.8K Reads 4 Comments
Rogers Twins
This powerful natural bodybuilding duo from the UK shows you how it's done! Learn how they train, eat and supplement!
8.8K Reads 0 Comments
Michael Goodwin
Michael is a natural freak who is highly ranked both in bodybuilding and powerlifting. In this interview he outlines his 5 day split for both muscle and strength building.
13.5K Reads 1 Comment
Stacey Naito
Stacey Naito has competed in 11 bikini contests. Learn about her training and nutrition, and the motivation that drives Stacey to look amazing all year round.
34.5K Reads 1 Comment
Rasma Davis
Rasma Davis is a NASM certified trainer and a fitness model. Find out what motivates her to be the best.
8.7K Reads 0 Comments
Lindsay Kaye
Lindsay Kaye is a NPC bikini competitor and fitness fanatic who has appeared in many magazines including Reps! and Oxygen.
17.3K Reads 3 Comments
Scrutiny's Low Volume High Intensity Workout For Mass And Strength
An intense workout system focusing on training to failure, offering an alternative to the various high volume muscle building workout routines.
243.9K Reads 137 Comments
Thai Spiced Chicken
No more bland chicken breasts! This recipe combines simple seasonings and spices to make a tasty, high protein muscle building meal.
100.6K Reads 7 Comments
An Interview with Casey Butt, Part 3
A look at the myths and realities surrounding what it means to be a hardgainer, the importance of strength training, and the use of supplements.
29.3K Reads 1 Comment
An Interview with Casey Butt, Part 2
Discussion includes exercise selection and the use of compound and isolation lifts, bulking for maximum muscle mass, and daily protein consumption.
38.5K Reads 1 Comment
An Interview with Casey Butt, Part 1
Dr. Casey Butt addresses natural muscle mass potential, and the surprising truths and myths surrounding the use of full body weight training routines.
59.9K Reads 3 Comments
Bill Starr 5x5  Linear Version For Intermediate Lifters
This highly effective strength and muscle building 5x5 workout by Bill Starr illustrates the importance of making systematic progression to drive gains.
430.1K Reads 96 Comments
Blast And Pump Arm Workout
Time to build big guns! Arm day workouts that blast and pump the biceps and triceps by cycling between training volume and training intensity.
419.2K Reads 125 Comments
Cable Only Arm Workout
Need a new way to beef up your arms? This cable only bicep and tricep workout allows you to build muscle without moving from station to station.
281K Reads 11 Comments
Muscle & Strength’s 2011 Transformation Guide
Reach your goals in 2011! This guide provides you with tools, articles, workouts and motivation to change your body and life! Get started today, and create the body of your dreams.
8.2K Reads 0 Comments
Rich Knapp's Peanut Butter Cookies
A sweet, healthy and guilt-free cookie recipe used by natural bodybuilder Rich Knapp while cutting for bodybuilding contests.
54.6K Reads 11 Comments
14 Popular Supplement Myths Busted!
It's time to separate fact from fiction, and learn the truth behind 14 common muscle building and fitness supplement myths you've probably already heard.
56.8K Reads 10 Comments
Beginner Full-Body Workout
This full body workout by TitanCT from Muscle & Strength is perfect for absolute beginners who need to develop good exercise form.
1.3M Reads 405 Comments
Prioritize Your Supplement Purchases
Spend your hard-earned money wisely by following the supplementation priorities in this article. Maximize your supplement purchases and get the best possible results.
28.8K Reads 11 Comments
Ultimate Arm Blaster: Add An Inch In 90 Days
The Ultimate Arm Blaster routine has you performing 15 intense arm workouts in 90 days, cycling between strength, volume and rest-pause training.
192.9K Reads 91 Comments
Strong man doing dumbbell curl
Did you know that glutamine is one of the top 3 supplements in the arsenal of competitive natural bodybuilders? Find out why!
48.7K Reads 0 Comments
How To Shop For Creatine Supplements
Learn about the different types of creatine powders, pills, liquids and blends. Determine how much creatine is required to get the maximum energy benefits!
43.6K Reads 25 Comments
Muscle Building Supplements - Don't Forget The Basics
Whey protein. Creatine. Nitric Oxide. BCAAs. You probably use these supplements every day. But what supplements should you take for overall health?
24.2K Reads 0 Comments
How To Maximize Your Fat Loss Supplement!
Learn how to maximize your fat loss supplement with these tips. Reach your fat loss goals faster by eating and training smarter.
75K Reads 22 Comments
Scrutiny's 4 Day Muscle Building Split
This 4 day split by Scrutiny from Muscle & Strength is an effective muscle building workout that features an arm day sure to provide results.
501.9K Reads 672 Comments
5 Reasons To Use Nitric Oxide Supplements
Nitric oxide works as an energy booster, burns fat, builds muscle, helps you recover and pumps you up!
31.8K Reads 1 Comment
Kelso's Bench Press Training
In the middle of a bench press stall? Powerlifting coach and author Paul Kelso has some suggestions of how to boost your bench total.
62.3K Reads 49 Comments
Rippetoe Wichita Falls Novice Program
This routine is taught by Mark Rippetoe, but isn't available in his book Starting Strength. This 5x5 program is for beginners, and helps to build size and strength.
145.2K Reads 186 Comments
Banana And Oats Protein Shake Recipe
Protein shake with banana, oats and your favorite protein powder flavor. This recipe also doubles as a quick and nutritious breakfast for those on the go.
562.9K Reads 112 Comments
Peanut Butter Banana Bulking Protein Shake Recipe
A good protein shake for bulking. Ingredients include your favorite protein powder, banana and peanut butter.
674.9K Reads 72 Comments
Chocolate Banana Berry Protein Shake
A mixture of banana, your favorite type of berries, and a chocolate flavored protein powder.
55.5K Reads 9 Comments
Hardcore 40: Blast Fat and Get Shredded in 40 Days!
The Hardcore 40 combines a high-speed, fat burning workout system with HIIT cardio and a precision diet to melt away fat and leave behind muscle.
587.6K Reads 227 Comments
Fit man doing dumbbell curl in the gym
Arnold Schwarzenegger idolized bodybuilding legend Reg Park. This workout, provided by Kaya Park (Reg Park's grandson) was used by Arnold and yielded great results.
506.9K Reads 198 Comments


Jeeten Yerkiah
Posted on: Mon, 09/17/2018 - 07:05

Hi, i really appreciate the 10 week mass program , i would like ti know what Will bè the next program After that ??? Thank you

Posted on: Sat, 10/31/2015 - 09:16

I would like to ask for your personal advice regarding “ 6 Day Weight/Cardio Cutting Workout” listed on www.muscleandstrength.com
For a general overview of my body history:
I had been obese in 2011; my body weight was 129 kg & height 184 cm. Four years later, I became 87 kg due to long lasting diet. I still have extra pounds, located on my belly and love handles.
Am looking forward to lose the extra pounds and gain a well leaned body because also I don’t have many muscles in body: thin biceps and bit stocky chest.
Therefore I found your program interesting, so I would like to know if your recommend following its instruction or get enrolled with other cardio oriented programs.

Richard T. Galligher
Posted on: Sat, 09/27/2014 - 10:25

I notice in most of all the chest building work outs I did not see any decline chest sets. Are they important to any chest work outs?? I really have not seen any benefits of these, Please reply.
Thank you so much.

Posted on: Fri, 07/11/2014 - 16:21

I'm 5'7''and 158. I havent had much workout experience before. What would be the best plan to get ripped in 2 months Obviously i cant get good results in just 2 months but what would be the best plan to do to get the maximum possible results in just 2 months.

Posted on: Wed, 12/04/2013 - 00:08

Hi, im currently following your 3 Day Hardcore Program, and im in the last weeks of the programs. i want the next workout routine. exactly in 3 day a week. continue for this 3 Day Hardcore Program. thanks

Posted on: Thu, 08/22/2013 - 16:25

Hi , im currently following your home workout regime and the diet as well , im benching 40 kg at the moment , just wondering on average , and taking into account im doing everything right , how long it should take me to be benching 70 kg , a rough estimate , ?? thanks

Posted on: Thu, 08/22/2013 - 16:23

Hi , im currently following your home workout regime and the diet as well , im benching 40 kg at the moment , just wondering on average , and taking into account im doing everything right , how long it should take me to be benching 70 kg , a rough estimate , ?? thanks

himanshu khanna
Posted on: Thu, 08/01/2013 - 05:49

hey ,i want to gain weight so i need to take gainer ,cretine and mutivitamins while doing these work out or natural diet is sufficient ?

Posted on: Wed, 06/26/2013 - 01:49

Up until my recent work related injury I trained at a Thai boxing gym. We use some dumb bells but mostly focus on pads, heavy bags, speed bags, HIIT endurance type training. Having broke my ankle requiring metal plates and screws, I would be optimistic to say it will be a few months before I can get back in the ring. I can put 0 weight on my left foot, but i can bend my knee. I also just got a gym membership in the hopes of maintaining my upper body and whatever else I can. Any insight on the best and safest exercises someone with a broken ankle could do?

Posted on: Mon, 03/11/2013 - 11:50

Hi! I've been following the 10 week mass building for about 1 mth been at the gym almost 3 mths lost 16lb
My question is when i weigh myself i only lose 1lb a week i'm assuming that im gaining the rest in muscle mass is this normal.
and can you tell me types of protein drinks i should take and consume in a day.
I'm 5'8 236lb now ,and i'm 50 years old.
mon/tue 40min of cardio and 1hr to 1.5hr workout - wed just cardio- thur/frid i repeat mon/tue and sat off sunday just cardio.
Any help i can get i would appreciate thank you

Posted on: Mon, 03/11/2013 - 10:30

Hey guys, I'm in a bit of a tight spot right now. I'm a Track/Cross Country runner in high school. This is my senior year and I've been training for nine months straight to go out with a boom this season. Well the downside is that I've been having foot and ankle pains for a little over a month. I've recently learned that the pain is from tendonitis and my doctor mandated that I sit out for a whole month, and the Track season has already started. I've accepted that, but I need help with a new temporary workout plan for my legs and lower back. I want to be able to come back and still be strong enough to catch back up in my training. I'm having troubles finding any leg workouts that I can do without putting any weight or strain on my ankle other than leg extensions and leg curls. If you could please help me I would greatly appreciate it. And thank you for your time.
Best Regards,

Posted on: Wed, 02/13/2013 - 11:12

thank you for your response,the last two weeks i've been using the 10 week mass building program.
im now at 240lb i've lost 12lb in 5 weeks.
My question to you, should i keep this workout or should i go to the cutting routines as you suggested me. Just want to make sure i choose the right program.There so many to choose from just picking the right one is difficult .
Here's my workout routine....treadmill for 35-40min i burn 350-400cal its set at 3.8speed... mon,tue workout with cardio, wed/ just cardio 35-40min... and thurs/frid treadmill and workout...sat off/ sun cardio and i weight myself.
Is this good ,or is it to much.
The way i figure, if stallone at 65 can do it im sure i can!!!

Posted on: Wed, 02/06/2013 - 09:37

i've been at the gym for a month now its been 9 years since i worked out.
im 5'8 243lb and im 50 years old... a month ago my weight was 252lb.lost 9lb
I was an atlee many years ago was in the junior olympics and when i turn 15 started bodybuilding for 4 years and then i stopped and got in to a lot a bad habids.Ever since then i've been roller coasting my workouts since.Now i've decided to take this more serious and start training again. .
i seen your workout ,would it be to early to start your program
My goal is to bring my weight down and ad muscle mass and to keep this time.
Need a little help

M&S Team Badge
Posted on: Fri, 02/08/2013 - 19:25

I recommend taking a look at some of the cutting routines available on the site: https://www.muscleandstrength.com/workouts/fat-loss

Focus on getting to your goal weight/body fat percentage. You can add some quality muscle mass without upping your body fat too much if you start with a leaner frame.

Posted on: Sat, 02/16/2013 - 10:04

thank you for your response,the last two weeks i've been using the 10 week mass building program.
im now at 240lb i've lost 12lb in 5 weeks.
My question to you, should i keep this workout or should i go to the cutting routines as you suggested me. Just want to make sure i choose the right program.There so many to choose from just picking the right one is difficult .
Here's my workout routine....treadmill for 35-40min i burn 350-400cal its set at 3.8speed... mon,tue workout with cardio, wed/ just cardio 35-40min... and thurs/frid treadmill and workout...sat off/ sun cardio and i weight myself.
Is this good ,or is it to much.
The way i figure, if stallone at 65 can do it im sure i can!!!

Posted on: Sun, 01/27/2013 - 11:43

and for the 10 week mass building program, can i make a superset routine out of that

Posted on: Sun, 01/27/2013 - 11:35

for tge 10 week mass building program, can this workout be split in other ways so i can get two days of rest during the week and workout a day on the weekend or will the workout not be as effective that way
and can i drop some body fat with this routine also

Posted on: Sun, 11/04/2012 - 07:11

Hi , i have been training and changing workouts for almost 4 months but i haven't seen any results but my lifting weights just increased but no visual gains , i was hoping you could give me a workout plan but i'd prefer not to include deadlifts or squats or wide grip pull ups

M&S Team Badge
Posted on: Wed, 12/05/2012 - 17:46

I'd need to know a little more about what your goals are before I can recommend a specific program (i.e. build mass, cut weight). Your diet plays a huge role in the results you see as well, and I can be a bit more specific after learning your goals. Also, it's a good idea to stick with one routine as opposed to constantly switching between routines, especially if your form needs work. Proper form is as important as the weight you use in my opinion. 

Deadlifts, squats, and wide-grip pull-ups are typically at the core of any solid routine. They are fantastic movements in terms of increasing overall strength, and are particularly effective when it comes to building mass. I'd recommend that you keep them in a routine if possible. 

Posted on: Thu, 10/18/2012 - 10:12

Im looking to bulk up . Ive been traning for a few years now
And im ripped bud just whant some more muscel i weigh 70kg and 6ft high
And like 8% or less fat
Can any one help with a 4 day program that would
Kill me with pain haha .

M&S Team Badge
Posted on: Wed, 12/05/2012 - 17:21

You could take a look at this routine: https://www.muscleandstrength.com/workouts/4-day-maximum-mass-workout

There are some burn sets and static work, which you'll certainly feel. Remember to eat BIG! You'll need a calorie surplus to build muscle.

Posted on: Sun, 09/02/2012 - 00:31

i'm looking at starting to train as a pro wrestler can anyone help me with a good workout plan

M&S Team Badge
Posted on: Thu, 09/06/2012 - 14:18

What's your lifting experience look like?